150530

150525-Joey-Jenn-Nate

Workout of the day for Saturday, May 30th, 2015:

A.
10 Min:
Build to a Heavy Clean + Push Press

B.
Run 200M
20 Power Clean @ 135/95-lb
Run 200M
15 Power Clean
Run 200M
10 Power Clean
Run 200M
5 Power Clean
Run 200M
20 Push Press
Run 200M
15 Push Press
Run 200M
10 Push Press
Run 200M
5 Push Press

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150529

150524-Gilmore-Family-Hawaii

Pre-Wod:
3 Rounds:
5 Pull-Up
10 Push-Up
15 Squat
30 Second Super Couch Stretch, each side.

Dynamic Hip Opener

Workout of the day for Friday, May 29th, 2015:
A.
15 Minutes:
Build to a heavy Overhead Squat

B.
100 WallBalls 20/14-lb
*Every Break, Perform 15 Burpee Box Jump Overs

Can you do 100 WallBalls in one set? Scale this workout to be completed in under 12 Minutes by decreasing the total amount of WallBalls you must perform.
Level 2: 70 WallBalls
Level 1: 50 WallBallls

“After Party”
Archetype 6: The Press

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150528

Pre-Wod:
6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar

Workout of the day for Thursday, May 28th, 2015:
A.
15 Muscle-Up (Sub: 3 Rounds: 5 Strict C2B + 5 Strict Dip)
Row 1k Or: Run 800M
10 Muscle-Up (Sub: 2 Rounds: 5 Strict C2B + 5 Strict Dip)
Row 500 Or: Run 400M
5 Muscle-Up (Sub: 5 Strict C2B + 5 Strict Dip)
Row 250 Or: Run 200M

B.
250ft. Handstand Walk

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150527

Nate GoRuck Memorial Day Weekend

Pre-Wod:
10 Min AMRAP:
2 Inch-Worm-Up-Dawg
4 Lateral Lunge
6 Alt. Pistols
8 Single Leg Deadlift 45/35-lb Bar

1 Round: Side-Butt

3 Min EMOM:
5 Good Morning, increase load each round

Workout of the day for Wednesday, May 27th, 2015:
15 Min AMRAP:
5 Deadlift @ 60% 1RM
15 Russian KB Swing 70/53-lb
50 Dubz

With a Partner, Complete 4 Rounds:
Sled Push 50 Yards 270/180-lb (25 yards each)
Sled Pull 260 Yards 90/60-lb (Share the work)
30 Arch Rock (each)
30 Hollow Rock (each)

“After Party”
7 Archetypes Day 8: Pistol

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150526

150525-Jimmy-Brittney-Phillips-Pat-Barber

Pre-Wod:
5 Min AMRAP
30 Dubz (30 sec. cap)
10 Alt. Lateral Lunge, w/ light KB
10 WallBall

7 Min AMRAP:
2 Turkish Get-Up, each side
15 PVC Passthrough
5 Good Morning
15 Arch & 15 Hollow Rock

Workout of the day for Tuesday, May 26th, 2015:
A.
Every 90 Seconds for 15 minutes:
Snatch x 1
*Build over the course of 10 Sets.

B.
12 min AMRAP:
10 Overhead Lunge 115/75-lbs
12 Box Jump 20/24
10 Toes-2-Bar

“After party”
5 Sets of GHD Sit-Ups.
If you are new to GHD Sit-Ups, don’t do more than 30 total. Then you can progress by adding in 10 more reps each week. Grab a friend or 2, or 3 and get some work in taking turns! (Only one working right now).

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150525

**Monday Holiday Schedule: Classes at 8 & 9:30AM & 4PM.

The Muprh Challenge 2015

CFRV Mile

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150523

**Monday Holiday Schedule: Classes at 8 & 9:30AM & 4PM.

Today, regularly scheduled 8 & 9am classes.

150515-Mollie-Sherry

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150522

Pre-Wod:
12 Min AMRAP:
50 Dubz (1 min cap)
25 Ft. Handstand Walk
15 PVC Passthrough
10 Alt. Lateral Lune, with Light KB

About 21 Guns — Memorial Day WOD
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

The WOD – 21 Guns 
21 minute AMRAP (As many rounds as possible)
:
400 meter run, Or 500M Row
21 pushups
21 box jumps (24″/20″)
15 burpees
9 pull-ups

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150521

Pre-Wod:
3 Rounds, 1 Minute Per Station + 10 Second Transition:
Dubz
Alt Pistols, Sub: Heavy Goblet Squats
Turkish Get-Up, light Kb
Row for Calories

Workout of the day for Thursday, May 21st, 2015:

A.
15 Muscle-Ups for time. (5 Min Cap)
(Sub: 5 Min AMRAP: 5 Strict C2B + 5 Strict Ring Dips)

B.
5 Sets:
Every Minute on the Minute for 2 Minutes:
5 Squat Cleans
*Rest 1 Minute between sets (after 4 minutes).

**Load is determined by speed and mechanics. If both are good, add load each set.

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150520

Pre-Wod:
7 Min AMRAP:
5 Good Morning
10 WallBall
15 KB Swing
30 Dubz

1 Round: Side-Butt, aka “Sweet Cheeks”

1 Min each (30 sec./side):
• Sampson
• Pigeon
• Hip Opener Lunge
• Lateral Lunge

Workout of the day for Wednesday, May 20th, 2015:

A.
5 Rounds (10 Min Cap):
5 Deadlift 75% 1-RM
10 Burpee

B.
5 Rounds (For Quality):
30 Second L sit Hold
15 Box Jump Over

“After Party”
5 x 5 Good Morning

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